At 12Reps, we’re dedicated to empowering women to take control of their health through effective and evidence-based fitness solutions. The Strong, Healthy, and Empowered (SHE) study, conducted by Schmitz et al., provides groundbreaking insights into how strength training can combat body fat and support healthier living for premenopausal women. Let’s dive into the study and its implications for your fitness journey.
The Midlife Weight Gain Trap
Women aged 25–44 typically gain 0.5–1 kg per year, most of it as body fat, particularly around the abdomen. This fat gain not only affects appearance but also increases the risk of chronic diseases like cardiovascular issues and diabetes. Strength training offers a promising solution to break this cycle and help women stay healthy and strong.
The Research: Strength Training as a Powerful Intervention
Study Design
•Participants: 164 overweight or obese premenopausal women (BMI: 25–35) aged 25–44.
•Groups:
•Treatment Group: Twice-weekly strength training for 2 years.
•Control Group: Received general exercise brochures promoting aerobic activity.
•Measurements: Intra-abdominal fat via CT scans, total body fat using DXA scans, and strength using bench and leg press.
Key Findings
1.Reduction in Body Fat
•Treatment Group: Decreased body fat by 3.68% over two years.
•Control Group: Almost no change (0.14%).
2.Intra-Abdominal Fat
•Treatment Group: A modest increase of 7.05% in intra-abdominal fat.
•Control Group: A significant increase of 21.36%, nearly triple the rate.
3.Muscle Strength Gains
•Bench press strength increased by 9.4%, and leg press by 9.7% in the treatment group.
4.Adherence Matters
•Adherence to the program was 76% in year 1 and 61% in year 2, highlighting the importance of consistent effort for long-term success.
Why Strength Training Works
1.Increased Muscle Mass
•Builds lean mass, which boosts resting metabolic rate (RMR) and helps burn more calories at rest.
2.Prevention of Muscle Loss
•Aging leads to muscle loss and decreased RMR. Strength training helps reverse this trend, reducing the risk of sarcopenic obesity.
3.Improved Fat Distribution
•Specifically targets visceral fat, which is linked to higher disease risk, even without significant weight loss.
4.Psychological Empowerment
•Improved muscle strength and endurance encourage women to engage in other forms of physical activity, further enhancing overall health.
How to Apply These Findings with 12Reps
Step 1: Start a Twice-Weekly Strength Training Routine
•Use the 12Reps app to follow a structured, progressive strength program tailored to your goals.
Step 2: Focus on Consistency
•Commit to at least two sessions per week, aiming for adherence rates of 70% or higher, as shown in the SHE study.
Step 3: Measure Progress
•Track changes in strength, body composition, and energy levels to stay motivated.
Why It Matters
The SHE study proves that strength training isn’t just for building muscles, it’s a vital tool for reducing body fat, improving fat distribution, and empowering women to take charge of their health. Whether you’re new to fitness or looking to enhance your routine, strength training offers a scientifically backed solution to combat the challenges of aging and obesity.
Empower Your Fitness Journey with 12Reps
Ready to transform your health? Join the 12Reps community and discover the benefits of strength training for yourself. With personalised plans and expert guidance, we’ll help you achieve your goals and feel stronger, healthier, and more confident than ever.
👉 Download the 12Reps app and start your journey today!
Reference
Schmitz KH, Hannan PJ, Stovitz SD, et al. Strength training and adiposity in premenopausal women: Strong, Healthy, and Empowered study. Am J Clin Nutr. 2007;86(3):566–572. https://doi.org/10.1093/ajcn/86.3.566
